The Cell Gym – WOD
Warm-up
Rowing Warm Up (No Measure)
500M Row
20M Toy Solider
20M Bear Crawl
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Strength
Overhead Squat (10 min EMOM 2 reps each minute)
getting heavier, working to squatting past parallel
Metcon
Metcon (Time)
LIFE
9.7.5
Ring Rows (challenge yourself, try feet on box)
Dips
Power Snatch 75/55
Metcon (Time)
SPORT
9.7.5
Bar Muscle Up
Power Snatch 95/65
*modify with jumping bar muscle up.
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